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I advise most of my clients to avoid the scale. The scale RARELY elicits happy feelings. Excitement? Joy? When is the last time you have associated either of these feelings with what you see on the scale?

More often than not the scales leads to thoughts and feelings of disappointment, anger, frustration, depression, etc. So why do we continue to use the scale as a measurement?

Most of us have an unhealthy relationship with the scale – we are drawn to is, as one of the few measurements we know. And it sure is the easiest and most accessible – isn’t it?

The problems with weight

There are numerous problems with weight. It fluctuates. Your body is 70%+ water – so dehydration is a significant factor. What did you eat or not eat yesterday. How did you sleep. What time of day is it. Females, where are you in your cycle. What are the weather conditions. There are countless factors that influence weight – and cause us unnecessary frustration.

The the scientific and physical reasons aside, weighing yourself and having weight goals is psychologically defeating. This is why I emphasize the importance of having weight independent goals on your journey (also known as life).

Real-life story

I try not to weigh myself, because I know that it elicits negative thoughts that lead to negative self-talk.

I weighed myself today. I have been feeling pretty good, but I knew that my pants were getting tight. Since eliminating long runs from my training plan (I do not have any more races coming up), I have not integrated heavy leg days back into my routine. This is the primary cause for my shift. Dietary habits – of course – are a huge factor, although overall my eating has been pretty good.

But where is my mind?

Why didn’t I add leg days?

Why did I eat that ice cream when I wasn’t hungry?

Why don’t I run more? Which becomes, I should have kept my running up.

Getting on the scale is a mental, emotional, and psychological disaster. We are anxious prior to doing it. We are, more often than not, upset or frustrated afterwards. My general rule is to avoid those activities that trigger or elicit negative thoughts and feelings. This means, the scale must go!

Take an afternoon

– and work on yourself. You can follow my guidelines for goal setting. But use the following to give serious thought and consideration to your weight goals:

Please answer the following questions with your desired weight in mind.

Origins of your desired weight:

Why do you want to be this specific weight?

Is there anything particularly special about this weight?

Other weight goals in the past:

Have you had other weight goals in the past?

Why were they different from your present goal?

Achievability of your desired weight:

When were you last at your desired weight?

How hard do you think it would be to stay at this weight?

Importance of reaching your desired weight:

How important to you is reaching your desired weight?

If it is important, why is it important?

Consequences of reaching your desired weight:

How would your life differ if you reached your desired weight?

What could you do that you cannot do now?

Or, if you have previously been this weight, how was your life different when you were at this weight?

When answering the two parts of question 5 consider the following eight aspects of daily life:

Attractiveness (to yourself and others)

Clothes size and choice

Leisure activites (e.g., sports)

Health and fitness

Work

Social life

Self-esteem and self-confidence

Personal relationships

6. Consequences of not reaching your desired weight:

How would you feel if you did not reach your desired weight?

What effect would it have on your daily life?

Adapted from Cooper, Fairburn, and Hawker (2003)

The bottomline

After completing this exercise, you may find that your weight goals are unfounded, inappropriate, or unrealistic. You may find that they are adequate. If your goal is to be the same weight as your 20-year-old self, that may or may not be a good weight at this point in your life. These questions should help you to think critically and make the best goals for YOU.

Lastly, support your journey by settings goals that focus on health, energy, and happiness.

When is the last time the scale left you thinking and feeling positively —? Or even neutral?